Just follow these guidelines:

Include two or three of these foods in each of your three major meals and at least one of them in each of your three snacks.

Diversify your food at every meal to get a combination of protein, carbohydrates and fat.

Make sure you sneak a little bit of protein into each snack.

Almonds and Other Nuts (Eat them with their nutrient-rich skins intact. )
Superpowers: Builds muscle, fights food cravings.
Secret weapons: Protein, monounsaturated fats, vitamin E, folate (in peanuts), fibre, magnesium, phosphorus.
Fight against: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure.
Sidekicks: Pumpkin seeds, sunflower seeds, avocados.
Impostors: Salted or smoked nuts. (High sodium spikes blood pressure. )

Beans and Other Legumes (Including chickpeas and soy, pinto, navy, kidney and lima beans)
Superpowers: Builds muscle, helps burn fat, regulates digestion.
Secret weapons: Fibre, protein, iron, folate.
Fight against: Obesity, colon cancer, heart disease, high blood pressure.
Sidekicks: Lentils, peas, bean dips, hummus, edamame.
Impostors: Refried beans; baked beans (high in sugar).

Spinach and Other Green Vegetables
Superpowers: Neutralises free radicals (molecules that accelerate the ageing process).
Secret weapons: Vitamins A, C and K; folate; beta-carotene; minerals (including calcium and magnesium), fibre.
Fight against: Cancer, heart disease, stroke, obesity, osteoporosis.
Sidekicks: Broccoli and brussels sprouts; green, yellow, red and orange vegetables, such as asparagus, capsicum and yellow beans.
Impostors: None, as long as you don't fry them or smother them in fatty cheese sauces.

Dairy Products (Fat-free or low-fat milk, yoghurt, cheese, cottage cheese)
Superpowers: Strong bones, weight loss.
Secret weapons: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium.
Fight against: Obesity, osteoporosis, high blood pressure, cancer.
Sidekicks: None.
Impostors: Whole milk, frozen yoghurt.

Instant Oatmeal (Unsweetened, unflavoured)
Superpowers: Boosts energy and sex drive, reduces cholesterol, maintains blood-sugar levels.
Secret weapons: Complex carbohydrates and fibre.
Fights against: Heart disease, diabetes, colon cancer, obesity.
Sidekicks: High-fibre cereals like All-Bran.
Impostors: Cereals with added sugar.

Eggs
Superpowers: Builds muscle, burns fat.
Secret weapons: Protein, vitamins A and B12.
Fight against: Obesity.
Sidekicks: Egg beaters.
Impostors: None.

Turkey and Other Lean Meats (Lean steak, chicken, fish)
Superpowers: Builds muscle, improves the immune system.
Secret weapons: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium.
Fight against: Obesity, mood disorders, memory loss, heart disease.
Sidekicks: Shellfish, back bacon, omega-3-rich flaxseed.
Impostors: Sausage, bacon, cured meats, ham, fatty cuts of steak like T-bone and rib eye.

Peanut Butter (All-natural, sugar-free)
Superpowers: Boosts testosterone, builds muscle, burns fat.
Secret weapons: Protein, mono - unsaturated fat, vitamin E, niacin, magnesium.
Fights against: Obesity, muscle loss, wrinkles, cardiovascular disease.
Sidekicks: Cashew and almond butters.
Impostors: Sugary and trans fatty peanut butters.

Olive Oil
Superpowers: Boosts the immune system; lowers cholesterol.
Secret weapons: Vitamin E, monounsaturated fat.
Fights against: Obesity, cancer, heart disease, high blood pressure.
Sidekicks: Canola oil, peanut oil, sesame oil.
Impostors: Other vegetable oils, trans fatty acids, margarine.

Wholemeal Breads and Cereals
Superpower: Prevents fat storage.
Secret weapons: Fibre, protein, thiamin, riboflavin, niacin, pyridoxine, vitamin E, calcium, iron, magnesium, potassium, zinc.
Fight against: Obesity, cancer, high blood pressure, heart disease.
Sidekicks: Brown rice, whole-meal pretzels, wholemeal pastas.
Impostors: Processed bakery products like white bread, bagels and doughnuts.

Extra-Protein (Whey) Powder
Superpowers: Builds muscle, burns fat.
Secret weapons: Glutathione, cysteine, protein.
Fights against: Obesity.
Sidekick: Ricotta cheese.
Impostor: Soy protein.

Raspberries and Other Berries
Superpowers: Protects your heart, enhances eyesight, improves memory, prevents cravings.
Secret weapons: Antioxidants, fibre, vitamin C, tannins (cranberries).
Fight against: Heart disease, cancer, obesity.
Sidekicks: Most other fruit, especially apples and grapefruit.
Impostors: Sugary lollies.